All can be effective if implemented correctly.
For each muscle group in this thread, I've included:
-1 compound "overload" exercise.
-1 lighter "isolation" exercise.
Let's get into it.
Do you want to put on muscle?
Here are the best exercises for muscle growth for each body part:
All can be effective if implemented correctly.
For each muscle group in this thread, I've included:
-1 compound "overload" exercise.
-1 lighter "isolation" exercise.
Let's get into it.
DB Bench Press
- Gives you more ROM vs. a BB bench press.
Cable Crossover
- Can exaggerate the "squeeze" at the end of the ROM. Can adjust cable height to place emphasis on different areas of the pec.
Supinated Lat Pulldown, or Chin Up
- Both have the same motion, but a slightly different stimulus. Supinated grip, about shoulder width apart.
SA Cable Lat Row
- High cable position, pulling in the direction of the muscle fibers. Emphasize stretch at top of exercise.
Dumbbell Overhead Press
- Can adjust angle of the press for best results for your anatomy/current ROM.
Front Raise
- Great for isolating the front delts. Don't need lots of weight to hit these hard. Don't swing, actively lift.
Arnold Press
- Really allows you to get some heavier weight on the middle delts.
Lateral Raises
- Can be done with cable, or dumbbells. Higher reps lighter weights lets you better isolate the middle delt.
DB Rear Delt Raise
- Can be done seated, prone on a bench, or standing. Make sure not to shrug and use upper traps.
Face Pulls
- Great for overall shoulder health, as it works the rotator cuff too. Use high reps as a warm up, or a finisher.
Weighted Chin Ups
- You want to have a slight lean back to emphasize the biceps over the lats.
Bicep Curl
- Can be done many ways. Dumbbells and cables will give you the greatest range of motion.
Close Grip Bench Press
- Will give you the most resistance/weight of any tricep dominant exercise.
Rope Pushdowns
- Use a long rope if available. Make sure to extend the arms back at the end of the movement to hit the long head of the triceps.
Handstands/Handstand Walks
- Not necessarily trap dominant, but will light up your traps if you're not used to them.
Shrugs
- These are the most effective for your traps. Use a weight that you can hold at the top for a few seconds.
BB Bent Over Row
- Emphasize the top portion. Hold at the top. This is an all-time back exercise if done right.
Low Pulley Row
- Great for muscle growth, even better for posture. Don't lean back on this one, stay upright and pull with your lower/mid traps.
BB Front Squat
- If you want more emphasis on the quads (or you have poor ankle ROM), elevate your heels.
Bulgarian Split Squat
- These are a hated exercise. They're damn hard, but great for quad development. Keep the front foot closer to you for more quad dominance.
BB Hip Thrust
- Don't need much ROM for this one. If you're overextending, you'll feel it in the lower back. You want your glutes doing the work.
Cable Pull Through
- Same deal as the above. And, focus on the mind-muscle connection with your glutes.
BB/DB RDL
- Hips go way back. If your grip fatigues before your hamstrings, use straps or a hook grip.
Lying Hamstring Curls
- Best isolation exercise for hamstrings. Use a weight so that you don't take over the movement with your back.
Smith Machine Calf Raise
- Watch yourself in the mirror, and make sure the only thing moving is your ankles. Nothing at the hips or knees.
BW Stair Calf Raise
- Slight pause at the top, and the bottom of the exercise. Go as far as your ankles will let you.
Cable Crunches
- On this exercise, you WANT your back rounded. Do high reps, think mind-muscle connection here.
DB Farmer Carries
- Grab the heaviest DBs you can, and walk with shoulders back in a controlled manner. RIP to your grip.
DB Extension/Flexion
- Sit with your wrist over a bench, grab a DB, and curl or extend your wrist depending on which exercise you're doing.
If you think something different, that's all good!
If you disagree, tell me why. 👇🏼
Follow @WYLDaustin for more threads and tweets like this one.
https://t.co/El6kI9y35D
Do you want to put on muscle?
— Austin McKinty | Strength Coach (@WYLDaustin) April 21, 2022
Here are the best exercises for muscle growth for each body part:
If you're a man looking to get in shape for summer, but more importantly, for life:
DM me "Strong" to apply for my coaching program!
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So the cryptocurrency industry has basically two products, one which is relatively benign and doesn't have product market fit, and one which is malignant and does. The industry has a weird superposition of understanding this fact and (strategically?) not understanding it.
The benign product is sovereign programmable money, which is historically a niche interest of folks with a relatively clustered set of beliefs about the state, the literary merit of Snow Crash, and the utility of gold to the modern economy.
This product has narrow appeal and, accordingly, is worth about as much as everything else on a 486 sitting in someone's basement is worth.
The other product is investment scams, which have approximately the best product market fit of anything produced by humans. In no age, in no country, in no city, at no level of sophistication do people consistently say "Actually I would prefer not to get money for nothing."
This product needs the exchanges like they need oxygen, because the value of it is directly tied to having payment rails to move real currency into the ecosystem and some jurisdictional and regulatory legerdemain to stay one step ahead of the banhammer.
If everyone was holding bitcoin on the old x86 in their parents basement, we would be finding a price bottom. The problem is the risk is all pooled at a few brokerages and a network of rotten exchanges with counter party risk that makes AIG circa 2008 look like a good credit.
— Greg Wester (@gwestr) November 25, 2018
The benign product is sovereign programmable money, which is historically a niche interest of folks with a relatively clustered set of beliefs about the state, the literary merit of Snow Crash, and the utility of gold to the modern economy.
This product has narrow appeal and, accordingly, is worth about as much as everything else on a 486 sitting in someone's basement is worth.
The other product is investment scams, which have approximately the best product market fit of anything produced by humans. In no age, in no country, in no city, at no level of sophistication do people consistently say "Actually I would prefer not to get money for nothing."
This product needs the exchanges like they need oxygen, because the value of it is directly tied to having payment rails to move real currency into the ecosystem and some jurisdictional and regulatory legerdemain to stay one step ahead of the banhammer.
On the occasion of youtube 20k and Twitter 70k members
A small tribute/gift to members
Screeners
technical screeners - intraday and positional both
before proceeding - i have helped you , can i ask you so that it can help someone else too
thank you
positional one
run - find #stock - draw chart - find levels
1- Stocks closing daily 2% up from 5 days
https://t.co/gTZrYY3Nht
2- Weekly breakout
https://t.co/1f4ahEolYB
3- Breakouts in short term
https://t.co/BI4h0CdgO2
4- Bullish from last 5
intraday screeners
5- 15 minute Stock Breakouts
https://t.co/9eAo82iuNv
6- Intraday Buying seen in the past 15 minutes
https://t.co/XqAJKhLB5G
7- Stocks trading near day's high on 5 min chart with volume BO intraday
https://t.co/flHmm6QXmo
Thank you
A small tribute/gift to members
Screeners
technical screeners - intraday and positional both
before proceeding - i have helped you , can i ask you so that it can help someone else too
thank you
positional one
run - find #stock - draw chart - find levels
1- Stocks closing daily 2% up from 5 days
https://t.co/gTZrYY3Nht
2- Weekly breakout
https://t.co/1f4ahEolYB
3- Breakouts in short term
https://t.co/BI4h0CdgO2
4- Bullish from last 5
intraday screeners
5- 15 minute Stock Breakouts
https://t.co/9eAo82iuNv
6- Intraday Buying seen in the past 15 minutes
https://t.co/XqAJKhLB5G
7- Stocks trading near day's high on 5 min chart with volume BO intraday
https://t.co/flHmm6QXmo
Thank you
The Eye of Horus. 1/*
I believe that @ripple_crippler and @looP_rM311_7211 are the same person. I know, nobody believes that. 2/*
Today I want to prove that Mr Pool smile faces mean XRP and price increase. In Ripple_Crippler, previous to Mr Pool existence, smile faces were frequent. They were very similar to the ones Mr Pool posts. The eyes also were usually a couple of "x", in fact, XRP logo. 3/*
The smile XRP-eyed face also appears related to the Moon. XRP going to the Moon. 4/*
And smile XRP-eyed faces also appear related to Egypt. In particular, to the Eye of Horus. https://t.co/i4rRzuQ0gZ 5/*
I believe that @ripple_crippler and @looP_rM311_7211 are the same person. I know, nobody believes that. 2/*
Today I want to prove that Mr Pool smile faces mean XRP and price increase. In Ripple_Crippler, previous to Mr Pool existence, smile faces were frequent. They were very similar to the ones Mr Pool posts. The eyes also were usually a couple of "x", in fact, XRP logo. 3/*
The smile XRP-eyed face also appears related to the Moon. XRP going to the Moon. 4/*
And smile XRP-eyed faces also appear related to Egypt. In particular, to the Eye of Horus. https://t.co/i4rRzuQ0gZ 5/*